What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? 1 Corinthians 6:19
Our bodies are the temple of the Holy Ghost and one of the ways we keep our bodies continuously flexible and fit to do God’s work is by exercising it. Children shouldn’t be excluded in this issue, working out is beneficial to all. Exercise for kids should be fun.
So, here are suggestions for easy exercises for kids movements and games that they’ll enjoy and benefit from and that require no equipment or large outdoor spaces to do. They can be done in small bursts of 5-10 minutes, or you can string several together for longer playtime. Start with a few minutes of warm-up exercises to get muscles and hearts moving.
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1) Running
Running is just about the simplest form of exercise there is, and it’s perfect for kids. They love it! Kids can run outdoors but also inside: in a gym, down a hallway, or even around (and around, and around) a large table. Running can also be combined with other moves into games, like relay races.
Change things up while running: Vary movement patterns by having kids switch from running to skipping, or try running in place with feet very close to the ground (this is called “fast feet”).
2) Jumping
Get those feet up and off the ground for easy exercise that kids will want to do. Jumps build muscle strength, cardiovascular fitness, and endurance. Fun jumps for kids to try include:
-Jumping Jacks: stretch arms and legs out to the side like a starfish while jumping; on the second jump, return arms to sides and legs to center on landingTuck Jumps: bend knees and lift heels high while -jumpingHurdle Hops: jump side-to-side or front-to-back over pretend hurdleOne-Foot Hops: lift one knee and jump on standing leg; alternate (this is a great balance challenge too!)Criss-Cross Feet: jump straight up, then cross one foot in front of the other; on next jump, switch feet and continue
3) Squats and Lunges
You do them, and kids can do them too: Bend those knees (but not too far) for squats and lunges! These simple exercises build leg strength to give kids a good foundation for all kinds of sports and fitness activities. Try forward, backward, and side lunges as well as classic squats.
You can incorporate jumps into a squat sequence by having kids hop after they stand up in between squats.
4)Sit-Ups and Push-Ups
Hit the floor for basic exercises that work the core: Sit-ups, push-ups, and planks. Kids can do traditional abdominal crunches, bicycle crunches, legs-up sit-ups, and more. There are so many variations on the classic sit-up.
Kids can also learn to do basic push-ups and planks to strengthen their upper bodies and core muscles in the abs and back. As with other exercises like squats and lunges, incorporate these into games and other exercise activities.
5)Skipping
Not only does skipping increase heart rate, work out the total body, and improve core strength, it’s also an unexpected workout for little minds as well. Skipping is a fantastic brain booster! It engages both the left and right brain, leading to improved functioning, while improving balance and coordination.
6)CrabWalk
You know how to do these: Have your kids sit with their feet in front and hands behind, then lift their hips off the ground so they’re walking like a crab. It’s funny and silly, while also developing core and arm strength.Once your kids have mastered the basic move, kick it up a notch: Try balancing different small items on their bellies while moving around, she says. At The Little Gym, we balance bean bags and shakers. At home, you could try toilet paper rolls, snack-size bags of pretzels, or even your favorite stuffed animal!
7)Bearwalk
If they don’t like walking like a crab, flip it over and have them walk like a bear — have them crawl on their hands and feet, with their knees not touching the ground. The bear walk is what we call a ‘whole body’ skill because it works the entire body at once,Oldham says. It starts with strengthening the core to weight-bearing, which strengthens the arms and legs. It also enhances the child’s spatial awareness. It’s a full brain and body exercise. Bear walk races are always popular, but parents can also sneak these in whenever they can. Rather than walking to the bathroom for bathtime, why not bear crawl?
8)Supermans
Have your kid lay on their bellies, then lift their arms and feet off the ground, a la Superman flying through the air. It’s a good movement if done correctly. Supermans improve the back, neck, glutes, and hamstrings, and they’re also a great improvement to the vestibular system,but they can also put a lot of strain on the areas if not performed correctly.
For bodily exercise profiteth…1 Timothy 4:8
Sources: Good housekeeping, VeryWellfamily, VeryWellFit
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